Something crazy got to me this week and I made a return to the heavy weights…..(not quite as heavy as they used to be since I’ve been away for a few months). I go back and forth on my stance regarding the benefits of heavier weights for endurance running. I absolutely recommend it for general fitness but am on the fence about it for my racing purposes. Well, I just couldn’t stand not strength training anymore.
It’s always a little intimidating to return to the gym when you’ve been away, and I understand that it maybe is especially intimidating to get started! I’m so thankful that because of sports I’ve been familiarized with the space since high school.
But Monday morning I peeled myself out of bed a little earlier than normal to check out the RSC on campus. It’s a nice space and wasn’t too crowded. I did the following routine – focusing mostly on my back and biceps – which took a little less than an hour.
Back it Up
|Row 2,000 m (about 10 minutes)||—||2,000m||2-3|
|Close-grip, reverse pulldowns||40||12-15||2-3|
|Wide grip, lat pulldowns||40||12-15||2-3|
|Single-arm cable rows||20||12-15||2-3|
You can either complete one row at a time with a 1-2 minute rest between sets OR you can go through all 5 moves in a row with a 2 minute rest between cycles, repeating 2-3 times. I opted for doing the entire cycle before repeating – kept my heart rate up to have that cardio in there!
If you’re a runner and looking to pick one move to focus on from the above list, I would pick single-arm cable rows. That move is going to mimic the motion your arms make when you’re on the road, and if those muscles are stronger, you won’t fatigue as quickly 🙂
I am still feeling a little bit of soreness today in my lats (a very welcome feeling!) and am glad I got back to it.
I challenge you today if you’ve been away from it for a while to get back to it with this routine! You’ll feel great, I promise 🙂